7 Day Rice Diet Plan for Weight Loss

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What is the Rice Diet?

The rice diet is a low-fat, low-sodium, and low-calorie eating plan that was originally developed in 1939 by Dr. Walter Kempner at Duke University.

Its initial purpose was to treat serious medical conditions like malignant hypertension (severe high blood pressure) and kidney disease.

Since Dr. Kempner’s time, the diet has been adapted and popularized for other purposes, most notably weight loss.

Modern versions of the rice diet are often less restrictive and are designed to be a short-term eating plan rather than a permanent lifestyle.

The core principles of the rice diet are:

• Low-Sodium and Low-Fat: This 7 day rice diet plan severely restricts salt and fat intake, which is beneficial for managing blood pressure and cholesterol.
• High-Carbohydrate: The primary source of calories comes from complex carbohydrates found in rice, fruits, and some vegetables.
• Structured Phases: Modern versions of the rice diet for weight loss often have different phases, starting with a very strict, low-calorie phase and gradually adding more calories as you progress towards weight loss goals.
• Limited Protein: Protein intake is significantly lower than in many other diets, and it’s initially sourced from plant-based foods like beans.

Our simple rice diet meal plan focuses on complex carbs, fruits, vegetables, and lean proteins to create a calorie deficit (for weight loss) while keeping sodium very low.

Rice Diet Food List

A rice diet food list typically includes whole grains, fruits, vegetables, lean proteins, and plant-based fats. For example, stock up on the staples below:

• Whole Grains & Cereals: Brown rice (long-grain or basmati), wild rice, rolled oats, quinoa. (Whole grains provide fiber and bulk with fewer calories.)
• Proteins: Chicken breast, turkey, salmon or tuna, lean cuts of pork, firm tofu, eggs, and a variety of beans (black beans, chickpeas, kidney beans). (Lean protein sources to keep meals filling.)
• Vegetables: Leafy greens (spinach, kale), cruciferous veg (broccoli, cauliflower), root vegetables (carrots, sweet potato), bell peppers, tomatoes, cucumbers, zucchini, onions, etc.
• Fruits: Apples, bananas, berries (blueberries, strawberries), citrus fruits, peaches, pears, etc. (Fresh or frozen are all great for fiber and natural sweetness.)
• Nuts & Seeds: Raw almonds, cashews, peanuts, walnuts, sunflower seeds, pumpkin seeds. (Small portions add healthy fats and protein.)
• Low Fat Dairy: Nonfat Greek yogurt, skim milk or unsweetened plant milks (almond or oat), and low-fat cottage cheese. (Choose low-fat to keep calories down.)
• Herbs & Spices: Garlic, ginger, basil, oregano, cinnamon, turmeric, cumin, chili powder, pepper. (Flavor foods without salt.)
• Flavorings & Condiments: Low-sodium soy sauce, vinegar, lemon/lime juice, tomato paste (no-salt), miso (low-sodium), hot sauce (no sugar).
• Beverages: Green tea, herbal teas, and plenty of water. (Choose unsweetened beverages only.)

What is the Best Rice for Weight Loss?

Here are the best types of rice for weight loss and their benefits:

• Brown Rice: Rich in fiber and nutrients, brown rice digests more slowly than white rice, which helps control hunger and keeps you fuller for longer.
• Black Rice (Forbidden Rice): Packed with antioxidants and fiber, black rice supports fat loss, reduces inflammation, and helps regulate blood sugar.
• Red Rice: Full of iron and antioxidants, red rice boosts energy levels, aids metabolism, and supports healthy digestion while being naturally low in fat.
• Wild Rice: Lower in calories and carbs than most rice types, and provides a nutty flavor with plenty of protein and fiber.
• Basmati Rice: Naturally lower on the glycemic index compared to regular white rice, meaning it digests more slowly, supports steady blood sugar, and helps control cravings.
• Cauliflower Rice: While not technically rice, this low-carb food is excellent for weight loss, very low in calories, and nutrient-rich, making it a great substitute for cutting carbs.
• Parboiled Rice: A better option than white rice, as it retains more nutrients and has a lower glycemic index, keeping blood sugar more stable.

7 Day Rice Diet Plan (Rice Diet Menu)

This rice diet meal plan is low in calories, provides about 1000 to 1200 calories per day, supports weight loss, healthy digestion, and helps the body detox.

This rice diet meal plan is designed for weight loss and healthy eating by combining low sodium foods, complex carbohydrates, high fiber vegetables, and lean protein to help you stay full while burning fat.

Day 1

Breakfast:

• Rice Flour Pancakes with Berries: Fluffy pancakes made from rice flour and oats, topped with a mix of strawberries, blueberries, and raspberries, with just a drizzle of maple syrup for sweetness.

Lunch:

• Salmon Poke Rice Bowl: Sushi-grade salmon cubes marinated in a light soy-ginger sauce, served over brown rice with cucumber, avocado (in moderation), and green onions.

Dinner:

• Tomato Chicken Curry with Cauliflower Rice: Tender chicken simmered in a tomato curry sauce flavored with garlic, ginger, and spices, served over fluffy cauliflower rice, is perfect for a low calorie rice diet dinner.

Snacks:

• Nuts & Seeds Mix: A small portion of mixed unsalted nuts and seeds (almonds, peanuts, pumpkin, and sunflower seeds).
• Rice Crackers & Guacamole: Crisp rice crackers topped with homemade guacamole (mashed avocado, lime, salt-free spices).

Daily Nutrition: 1020 cal, 35g protein, 19g fat, 205g carbs, 15g fiber

Day 2

Breakfast:

• Rice Porridge with Cinnamon and Banana: Creamy rice cooked in almond milk, sprinkled with cinnamon, and topped with banana slices for natural sweetness.

Lunch:

• Tuscan Chicken Rice Bowl: Tender chicken breast baked in a creamy sun-dried tomato, garlic, and thyme sauce, served with brown rice, steamed baby carrots, and broccoli.

Dinner:

• Broccoli Chicken Rice Casserole: A wholesome bake of cauliflower rice, roasted chicken breast, broccoli, and a creamy Greek yogurt–based sauce, topped with a light sprinkle of cheese.

Snacks:

• Carrot and Cucumber Sticks with Hummus: Crunchy, fresh veggie sticks dipped in smooth, garlicky hummus for a refreshing snack.
• Pick-Me-Up Trail Mix: A crunchy mix of almonds, cashews, peanuts, sunflower seeds, pumpkin seeds, and raisins.

Daily Nutrition: 1050 cal, 38g protein, 20g fat, 180g carbs, 16g fiber

Day 3

Breakfast:

• Rice Cakes with Peanut Butter and Berries: Light, crunchy rice cakes spread with peanut butter and topped with fresh blueberries for a satisfying mix of sweet and nutty.

Lunch:

• Vegetable Curry with Rice: Mixed vegetables (cauliflower, carrots, peas) simmered in a fragrant, mild curry sauce (light coconut milk and spices) and served over steamed basmati rice.

Dinner:

• Chicken and Rice Soup: A cozy bowl with shredded chicken, whole grain brown rice, bell peppers, carrots, celery, and herbs simmered in a light broth, a wholesome meal for a chicken and rice diet for weight loss.

Snacks:

• Boiled Egg with Sea Salt: A hard-boiled egg sprinkled with a touch of sea salt for a protein boost.
• Berry Yogurt Parfait: Layers of nonfat Greek yogurt with mixed berries (strawberries, blueberries) and a sprinkle of ground flaxseed.

Daily Nutrition: 1105 cal, 30g protein, 18g fat, 190g carbs, 15g fiber

Day 4

Breakfast:

• Spinach & Egg Rice Bowl: Scrambled egg whites (or whole eggs) mixed with sautéed spinach and garlic, served on a bed of warm brown rice and topped with chopped tomatoes and herbs.

Lunch:

• Tuna Rice Salad: Flaked water-packed tuna mixed with brown rice, chopped cucumber, spinach, chickpeas, and fresh herbs, dressed in lemon juice and olive oil (light).

Dinner:

• Vegetarian Rice Bowl: A nourishing bowl of brown rice layered with golden-brown tofu pieces, tender green peas, crisp red bell peppers, and fresh broccolini florets, and finished with a squeeze of lemon juice.

Snacks:

• Rice Cake with Cottage Cheese and Tomato: A crisp rice cake layered with creamy cottage cheese and topped with juicy tomato slices.
• Mixed Berry Bowl: A low calorie, high fiber, and antioxidant rich bowl of assorted berries (blueberries, raspberries, blackberries) with a sprinkle of chia seeds.

Daily Nutrition: 1155 cal, 32g protein, 18g fat, 190g carbs, 16g fiber

Day 5

Breakfast:

• Vegetable Omelette & Rice Hash: Fluffy egg omelette filled with onions, peppers, and tomatoes, served alongside a small portion of herbed brown rice hash.

Lunch:

• Mushroom & Spinach Stir-Fry with Rice: Sautéed mushrooms, baby spinach, and garlic in a light soy-ginger sauce, served over steamed brown rice.

Dinner:

• Korean BBQ Beef Rice Stack: A base of perfectly cooked basmati rice, layered with fresh julienned carrots and cucumbers, generous portions of lean glazed Korean BBQ beef, and crowned with a sunny-side-up egg, shredded seaweed, and green onions.

Snacks:

• Celery Sticks & Peanut Butter: Crunchy celery sticks spread with natural peanut butter, for a hydrating, crunchy snack that provides healthy fat, a bit of protein, and extra fiber.
• Green Tea & Walnuts: A cup of unsweetened green tea with a small handful of walnuts. The nuts add omega-3 fats and a satiating crunch to this light snack.

Daily Nutrition: 1180 cal, 38g protein, 19g fat, 210g carbs, 14g fiber

Day 6

Breakfast:

• Veggie Egg Fried Rice: Stir-fried brown rice with mixed veggies (peas, carrots, green onions) and scrambled egg, seasoned with a dash of low-sodium soy sauce.

Lunch:

• Mediterranean Shawarma Rice Bowl: Tender strips of chicken seasoned with shawarma spices (cumin, paprika, garlic, and a hint of turmeric) served over a bed of light cauliflower rice mixed with fresh parsley.

Dinner:

• Paleo Beef Stir Fry: Savory stir-fried beef with colorful bell peppers and onions, served over a bed of fluffy cauliflower rice, a low carb option for a rice diet meal plan.

Snacks:

• Apple with Walnuts: Crisp apple slices paired with a handful of walnuts for a crunchy-sweet snack.
• Avocado Rice Cakes: Rice cakes topped with mashed avocado, cherry tomato halves, and a pinch of black pepper, providing healthy monounsaturated fat and complex carbs.

Daily Nutrition: 1185 cal, 37g protein, 18g fat, 115g carbs, 15g fiber

Day 7

Breakfast:

• Apple-Cinnamon Oat & Rice Porridge: A warm porridge made by cooking oats and brown rice together with diced apple, cinnamon, and a touch of vanilla.

Lunch:

• Chickpea Curry with Rice: Garbanzo beans simmered in a fragrant, tomato-based curry sauce (with cumin, turmeric, garlic) and served with brown rice.

Dinner:

• Indonesian Nasi Goreng: This dish includes basmati fried rice topped with a sunny-side-up egg, pan-fried tofu pieces, fresh cucumber slices, and a garnish of green onions and red chilies, offering a blend of protein, complex carbs, and fiber.

Snacks:

• Banana Rice Smoothie: A creamy smoothie made with banana, unsweetened rice milk (or almond milk), and a dash of cinnamon.
• Dark Chocolate Peanut Butter Bite: A bite-sized treat with a creamy peanut butter filling covered in dark chocolate with no added sugar.

Daily Nutrition: 1150 cal, 36g protein, 20g fat, 180g carbs, 16g fiber

Benefits of This 7 Day Rice Diet Plan

Here are the main benefits of this 7-day rice diet plan:

• Supports weight loss naturally: Portion-controlled, low-calorie meals help you create a healthy calorie deficit, which is essential for steady weight loss.
• Supports burning fat: The mix of lean protein, fiber-rich vegetables, and slow-digesting carbs helps boost metabolism while keeping you full, making it easier for your body to burn stored fat.
• Balances blood sugar levels: Complex carbs like brown rice, quinoa, or cauliflower rice provide steady energy without sugar crashes, helping reduce cravings and improve energy balance.
• Promotes heart health: Low-sodium foods reduce bloating and support healthy blood pressure, which is important for long-term heart wellness.
• Aids natural detox: High fiber foods and whole grains help your body flush out excess sodium and toxins, while staying hydrated supports kidney and liver function.
• Improves digestion and gut health: High fiber meals keep digestion regular, support nutrient absorption, and feed healthy gut bacteria.
• Easy and sustainable: This rice diet meal plan uses simple, clean ingredients that are quick to prepare, making it realistic to follow without feeling deprived.

Final Remarks

This 7 day rice diet plan is a simple yet powerful way to jump-start weight loss, improve digestion, and support your body’s natural detox.

Focusing on low-sodium, low-fat, and low calorie meals centered around whole grains, fruits, and vegetables can lead to noticeable results by reducing calorie intake and shedding excess water weight.

While this rice diet for weight loss is effective for short-term results, the core idea is to use it as a reset and then transition to a balanced, sustainable way of eating.

As with any significant dietary change, always consult with a healthcare professional to ensure it aligns with your personal health needs and goals.

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